Author: Richard

The tricep pushdown is one of the best exercises for triceps development. Although the adaptable upper-body workout is usually done on a cable machine (a fixture at most gyms), you can also perform a version of the move at home or on the go using a resistance band. How to Do Tricep Pushdowns Face the tricep pushdown cable machine and grasp the horizontal cable bar or rope attachment (depending on the machine at your gym) with an overhand grip. Adjust the bar or rope grips to about chest level. To start, use the pin-and-place adjustment and set a low weight.…

The deadlift is a great way to build strong legs and butt. In a deadlift, you lift weight from the ground to thigh level using primarily your leg and hip muscles, but with the assistance of most of the large muscle groups of your body. Usually, the deadlift is executed with a bar and plates or a fixed barbell, but you can do it with dumbbells. It is a specialty of powerlifters that you shouldn’t ignore in general fitness training. Make deadlifts part of your strength-training workouts to build muscle and functional fitness. How to Perform a Deadlift Select a…

These sturdy and compact picks will help you meet your step count goals If your job requires a lot of time sitting at a desk, there’s a good chance you have difficulty reaching your daily step goal. Fortunately, using a walking pad is an easy way to increase your movement during a workday. It can also help with weight loss efforts, given that it increases your daily activity level and calorie burn. However, it should still be accompanied by moderate to vigorous physical activity. Quieter and more compact than fitness treadmills, the best walking pads should still deliver similar sturdiness and ease of use to let you walk confidently…

Most likely, you’ve heard that you should walk 10,000 steps per day for fitness and weight loss — but how many miles is 10,000 steps, and why is that number important? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But now, researchers are investigating whether it’s a useful goal. So far, studies show that 10,000 steps per day isn’t a magic number, but it is a good indicator of how much activity a person is achieving in a day. In fact, one study of steps per day and weight showed that people…

A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. Even though this practice is almost always performed with a dumbbell, you can do it with cables or bands. Hammer curls are a great addition to your upper-body strength routine. How to Do Hammer Curls Stand with your legs straight (but not stiff or locked) and knees aligned under the hips. Your arms are at your side with a dumbbell in each hand, the weights resting next to the outer thigh. Your palms are facing the thighs, thumbs facing forward, and…

Use charts and calculators to track calories by distance, time, or steps walked Walking is a great way to get exercise to build strong legs and healthy joints while also burning calories. Many people who start a walking program like to track their progress as they build mileage and increase their fitness levels. Understanding your distance and calories burned while walking can help you achieve your goals. Read on to learn how to best track your efforts with calorie guides and calculators. How to Count and Track Calories Burned Walking How to Track Calories Burned While Walking You can measure…

Some nutrition experts call the avocado a superfood. This tasty fruit has several health advantages, such as cholesterol and blood sugar management, because it is a good source of fiber. But when you look at avocado nutrition, you might be surprised. Not only are avocado calories high, but most of the calories come from fat. So should you include this fruit in a healthy, balanced diet? Many people do, but if you’re watching your calorie and fat intake, you may decide to consume avocados in moderation. Avocado Nutrition Facts and Health Benefits Avocado Nutrition Facts One-half of an avocado (100g) provides 160 calories,…

The pulldown exercise works the back muscles and is performed at a workstation with adjustable resistance, usually plates. While seated, You grasp a dangling bar toward you to reach chin level, then release it back up with control for one repetition. This exercise can be done as part of an upper-body strength workout. How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes How to Do a Lat Pulldown Sit comfortably on the pulldown seat, with your feet flat on the floor. Check the height of the bar. You may need to adjust the bar height by shortening…

The incline dumbbell press is a free weight exercise designed to target the chest, shoulders, and triceps, independently hitting each side of the body. This practice helps you concentrate well on and define your upper-chest muscles. Unlike the more traditional flat bench press, the incline press shifts the movement’s focus to the upper portion of the pectoral muscle groups and the front of the shoulder. This allows for more significant hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly. The incline dumbbell press is designed to increase chest strength and size, so it’s typically included in a…

The Bulgarian split squat is a version of a single-leg squat where the back leg is elevated on a bench or a sturdy chair. As a unilateral squat, the workout emphasizes the quadriceps more than similar lower-body compound movements. It also requires a lot of balance and coordination, increasing the core and upper body engagement required to maintain proper form. The Bulgarian split squat is a great movement to add to a lower-body strength or total-body workout routine. Due to the compound, balance-focused nature of the movement, it’s a good idea to include it toward the beginning of a workout, perhaps after a…